Cortisol-Lowering Foods

by Johnathon Andrew

Cortisol is released in response to stress.

Cortisol is secreted by your adrenal glands in response to all types of stress, be it of emotional or physical origin. It’s essentially a “fight-or-flight” hormone that gets you ready for action. Unfortunately, the human body is not adept at dealing with continuous cortisol production because it can lead to adrenal burnout and other health problems. Understanding how your diet impacts cortisol levels is important for combating the negative effects of stress.

Cortisol

The main functions of cortisol are to increase energy levels and stimulate vital functions -- such as blood pressure and immunity -- in preparation for physical action such as running or fighting. However, people rarely resolve their stress in these ways, so cortisol production is often higher than it should be. Short-term release of cortisol is beneficial, but chronically high levels are linked to insulin resistance, weight gain, reduced immunity and mood problems. Eating the right foods can help lower cortisol levels and prevent your body from succumbing to the negative effects of stress.

Protein-Rich Food

According to Dr. Barry Sears, developer of the Zone Diet, high-protein diets can help reduce cortisol production because protein doesn’t significantly increase blood sugar levels and induce insulin spikes, which is stressful for the body. Protein-rich food includes eggs, meat, poultry, fish, dairy products and some plant foods such as soybeans. Furthermore, replenishing your body with dietary protein while under stress is important because cortisol can break down your body's protein stores for energy. Protein-rich foods are also calorie dense, filling and usually a good source of vitamins and minerals, which all help combat the physiological effects of stress.

Omega-3 Fatty Acids

According to Sears, excess cortisol is often produced in response to eicosanoids, which are “bad” pro-inflammatory compounds derived from omega-6 fats such as linoleic acid and arachidonic acid. The problem is that the American diet tends to be too high in omega-6 fatty acids and too low in omega-3 fatty acids such as ALA, EPA and DHA. Rich sources of ALA include flaxseed and hemp oils, whereas EPA and DHA are found abundantly in fish oils, especially from salmon. EPA limits the production of arachidonic acid and eicosanoids, which decreases the need for cortisol. Fish oil also increases production of serotonin, a hormone in your brain that makes you feel good and allows you to adapt to stress more effectively. Dr. Sara Gottfried notes that 2,000 milligrams of fish oil per day is enough to significantly lower your cortisol levels.

Fresh Fruit and Veggies

Many nutrients in fruit and veggies have a positive impact on the effects of stress. Perhaps the most significant one is vitamin C, due to its ability to reduce secretion of cortisol, which helps minimize both the physical and psychological effects of stress, according to a 2003 article published in "Psychology Today." Vitamin C is heat and oxygen sensitive, so eat your fruit and vegetables raw and shortly after you peel them or cut them up to get the most vitamin C. Excellent sources include citrus fruits, papayas, pineapples, strawberries, bell peppers, tomatoes and broccoli.

What's your dietary preference?

Gluten Free

Omnivore

Paleo

Vegetarian

Vegan

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Fruit

Legumes

Meat & Poultry

Fish

Nuts & Seeds

Vegetables

Healthy fats

What kinds of foods would you like to incorporate more in your diet?

Healthy fats

Vegetables

Meat, Poultry & Fish

Grains

Fruits

Which of these fats do you like?

Olive oil

Avocados

Salmon

Olives

Sesame oil

Almonds

Which of these vegetables do you like?

Broccoli

Kale

Carrots

Peppers

Sweet potatoes

Which of these proteins do you like?

Beef

Chicken

Tilapia

Turkey

Eggs

Pork

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Whole wheat

Brown rice

Oatmeal

Cous Cous

Bulgar

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Apples

Bananas

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Kiwis

Oranges

Peaches

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Fish

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Fruits

These are kinds of fish you can eat on a Paleo diet. Which do you like?

Halibut

Red Snapper

Tilapia

Salmon

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Almonds

Cashews

Pistacios

Walnuts

These are some vegetables you can eat on a Paleo diet. Which do you like?

Broccoli

Peppers

Kale

Carrots

Lettuce

Cabbage

These are some proteins you can eat on a Paleo diet. Which do you like?

About the Author

Johnathon Andrew obtained his M.Sc. from the University of British Columbia in 2003 and then went on to complete his Medical Degree at Queen's University in Kingston. He has been published in numerous peer-reviewed journals such as the "Journal of Manipulative and Physiological Therapeutics" and the "Canadian Journal of Neurological Sciences."

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